YOGA FOR THE REST OF US

Guided Practice Two

Yoga for the Rest of Us: 1-Hour Intermediate Yoga Session

No pressure, no judgment—just movement that feels good!

1. Centering & Warm-Up (10 minutes)

  • Seated Breathwork (Sukhasana) – 2 min
    • Sit comfortably, close your eyes, and focus on deep belly breathing.
  • Cat-Cow (Marjaryasana-Bitilasana) – 2 min
    • On hands and knees, flow between arching (cow) and rounding (cat).
  • Downward Dog (Adho Mukha Svanasana) – 2 min
    • Pedal out your feet, stretching hamstrings and calves.
  • Low Lunge + Side Bend – 2 min (1 min each side)
    • Step one foot forward, drop the back knee, and reach up and over for a side stretch.
  • Thread the Needle (Twisted Child’s Pose) – 2 min
    • From tabletop, thread one arm under the body, stretching the shoulders.

2. Standing Flow (20 minutes)

(Repeat on both sides)

  • Sun Salutation A (Surya Namaskar A) – 2 rounds (5 min total)
    • Mountain Pose → Forward Fold → Halfway Lift → Plank → Chaturanga → Upward Dog → Downward Dog → Step/Jump Forward → Halfway Lift → Forward Fold → Mountain Pose.
  • Crescent Lunge (Anjaneyasana) – 1 min each side
    • Arms up, deep lunge, engage core.
  • Warrior II (Virabhadrasana II) – 1 min each side
    • Keep arms strong and gaze over front hand.
  • Reverse Warrior (Viparita Virabhadrasana) – 1 min each side
    • Stretch through the side body.
  • Extended Side Angle (Utthita Parsvakonasana) – 1 min each side
    • Place forearm on thigh or reach to the mat.
  • Triangle Pose (Trikonasana) – 1 min each side
    • Straighten the front leg, reach forward, and lower the hand to the shin/mat.
  • Standing Balance: Tree Pose (Vrksasana) – 1 min each side
    • Ground through one foot, hands at heart or raised overhead.

3. Core & Backbends (15 minutes)

  • Boat Pose (Navasana) – 3 rounds, 30 sec each
    • Engage the core, lift legs, balance on sit bones.
  • Forearm Plank – 1 min
    • Keep hips in line, strong core.
  • Sphinx or Cobra Pose – 1 min
    • Strengthens the back while opening the chest.
  • Camel Pose (Ustrasana) – 2 min (hold for 5 breaths, repeat)
    • Deep backbend, hands on lower back or heels.
  • Bridge Pose (Setu Bandhasana) – 2 min
    • Lift hips, interlace fingers under the back.
  • Reclined Twist – 2 min
    • Supine position, drop knees to one side, then the other.

4. Cool-Down & Savasana (15 minutes)

  • Seated Forward Fold (Paschimottanasana) – 2 min
    • Stretch the hamstrings and back.
  • Happy Baby (Ananda Balasana) – 2 min
    • Grab feet, rock gently.
  • Legs-Up-the-Wall (Viparita Karani) – 3 min
    • Relax and restore circulation.
  • Savasana (Corpse Pose) – 7 min
    • Complete relaxation, focus on breath and stillness.

Closing:

  • Take a deep breath in and sigh it out.
  • Bring hands to heart, bow forward in gratitude.